Jet Lag from London to Sydney

Sydney runs 9 hours ahead of London — a eastbound shift over a roughly 22-hour flight. Expect about 9 days to feel close to normal in Sydney.

What to expect

Eastward shifts compress the day and fight the natural drift of the human circadian rhythm, so they tend to feel harder than westward shifts of the same magnitude.

Adjustment playbook

• Shift bedtime earlier by ~1 hour per day before departure.
• Reset your watch to Sydney time at boarding.
• On arrival, get bright morning light and avoid bright evening light.
• Caffeine in the morning only.

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